Shotokan: Gojushiho Dai

Step forward with the right foot, whilst crossing the right fist high over the left arm.

Land in a right front stance and perform a right back fist strike, bringing the right elbow to rest on top of the vertical left fist. The movements must be simultaneous. Slow.

Look 45 degrees to your left and step forward with the left foot in that direction, pulling both fists vertical, left fist over the right fist, to the right side of your body.

Land in a left front stance and perform double vertical punches to the front of the body. Slow.

Look 90 degrees to the right and step forward with the right foot in that direction, pulling both fists vertical, right fist over the left fist to the left side.

Land in a right front stance and perform double vertical punches to the front of the body. Slow.

Look 90 degrees to the left, then step in that direction, with the left foot crossing the left open hand under the right arm.

Land in a left front stance, slightly bending the back knee and perform a left vertical knife edge block. Slow.

Perform a right reverse punch from a correct front stance.

A left straight punch.

A right front snap kick the left arm still extended.

As the foot snaps back.

Land back in the same position – a left front stance, and perform a right reverse punch as you land. Fast. Note: The double punch, kick and punch are all performed in one continuous action.

Look 90 degrees to the right and step in that direction with the right foot, crossing the right open hand over to the left shoulder.

Land in a right front stance, slightly bending the back knee and perform a right vertical knife edge block. Slow.

Perform a left reverse punch, on a correct front stance.

A right straight punch.

A left front snap kick the right arm still extended.

As the foot snaps back.

Land back in the same position – a right front stance – and perform a left reverse punch as you land. Fast. Note: This combination is performed in one continuous action.

Look to the front and step across and forward with the right foot, raising the left hard high.

Land in a right front stance and pulling the left fist back to the side perform a rising elbow strike with the right arm. Fast.

Look 180 degrees to the left to face the rear and move the left foot across to the left, raising the right open hand and extending the left open hand in front of the body.

Land in a left front stance and thrust the right open hand – palm down – to the front of the body whilst pulling the left open hand – palm up to a position under the right elbow – perform a tiger-mouth hand scooping block. Fast.

Move the right foot forward in a small arc and maintaining the same left hand and right elbow contact bend the right wrist and excepting the forefinger bend the fingers at the second joint. Note: For front view see No.36.

Land in a cat stance and behind the right elbow perform a right chicken-head wrist block with the forefinger extended the left open hand – palm down, lightly supporting the right elbow. Slow. Note: For front view see No. 37.

Perform a right chicken-head, wrist sweeping block by pulling the right hand back to the right side and a left vertical knife hand pressing block by extending the left hand to the front. Slow. Note: For front view see No. 38.

Move the right foot forward followed by the left foot and thrust attack the right spear-finger hand forward. Note: For front view see No. 39.

Land in another cat stance and perform a right one finger spear-hand thrust in a downward direction the left hand formed in a chicken-head wrist position – forefinger extended is held at the inside of the right elbow. Fast. Note: For front view see No. 40.

Without moving the legs perform a left one finger spear-hand thrust in a downward direction – the right hand formation unchanged and held at the inside of the left elbow. Fast. Note: For front view see No.41.

Without pause, perform a right one-finger spear-hand thrust in a downward direction – the left hand formation unchanged and held at the inside of the right elbow. Fast. Note: Front view see No. 42.

Pivot around 180 degrees to the left on the left foot to face the front and move both arms – hand positions held – to the front.

Move the right foot around to the front and then in a half circular motion from the inside outward, bring the right arm upwards with the left hand under the right elbow.

Land in a cat stance and perform a right chicken-head wrist block the forefingers extended and the left open hand – palm down and forefinger extended supporting the right elbow. Slow.

Perform a right chicken-head wrist sweeping block by pulling the right hand back to the right side and a left vertical knife hand pressing block to the front.

Move the right foot forward, followed by the left foot and thrust attack forward with the right spear hand.

Land in another cat stance and perform a right one-finger spear-hand thrust in a downward direction the left hand formed in a chicken-head wrist position, forefinger extended, is held at the inside of the right elbow. Fast.

Without moving the legs perform a left one finger spear-hand thrust in a downward direction – the right hand formation unchanged and held at the inside of the left elbow. Fast.

Without pause, perform a right one finger spear-hand thrust in a downwards direction – the left hand formation unchanged and held at the inside of the right elbow. Fast.

Move the left foot around to the left on a line with the right foot – turning to face 270 degrees to the left, swing both open hands across the body.

Land in a straddle leg stance and perform a left ridge hand block to the side of the body, the right arm, palms up, stopping in front of the body. Fast.

Without raising the body or moving the arms, move the right foot to the left in front of the left.

Swing the left leg up in front of the body and reach high to the right side with both hands parallel and palms turned inward – look up at the hands.

Stamp down into a straddle leg stance, look over the left shoulder and swing both hands down and across to the left side, the right fist (palm up) stopping in front of the body and completing a two hand grasping block. Fast.

Look 180 degrees to the right, simultaneously perform a right ridge hand block to the side of the body, the left arm stopping in front of the body, palms up. Fast.

Without raising the body or moving the arms, move the left foot to the right in front of the right foot.

Swing the right leg up in front of the body and reach high to the left side with both hands, palms turned inward, look up at the hands.

Stamp down into a straddle leg stance, look over the right shoulder and swing both hands down and across to the right side, the left fist (palm up) stopping in front of the body and completing a two hand grasping block. Fast.

Look 90 degrees to the left and move the right foot in towards the left and then forward in a small circular motion inside outwards, whilst opening both hands into one finger spear-hand formation.

Land in a cat stance and perform a right chicken-head wrist block, the forefinger extended and the right elbow resting on the back of the left hand. Slow. Note. For front view see No.36.

Perform a right chicken-head wrist sweeping block and a left vertical knife hand pressing block to the front. Note: For front view see No. 38.

Move the right foot forward, followed by the left foot, and thrust attack forward with the right spear-finger hand. Note: For front view see No. 39.

Land in another cast stance and perform a right one finger spear-hand thrust in a downward direction. The left hand in a chicken-head wrist formation, forefinger extended is held at the inside of the right elbow. Fast. Note: For front view see No. 40.

Without moving the legs perform a left one-finger spear-hand thrust in a downward direction, the right hand formation unchanged and held at the inside of the left elbow. Fast. Note: For front view see No. 41.

Without pause, perform a right one finger spear-hand thrust in the downward direction, the left hand formation unchanged and held at the inside of the right elbow. Fast. Note: For front view see No. 42.

Move the left foot across to the left and then forward turning 180 degrees to the left to face the front.

Land in a left front stance and perform a right horizontal spear-hand thrust – palm up – to the lower level. Fast.

Keeping the left fist at the hip, move the right foot forward whilst circling the right fist high.

Land in a right front stance and perform a right upward back fist strike to the face. Fast.

Keeping the right fist at the side, move the left foot forward whilst circling the left fist high.

Land in a left front stance and perform a left upward back fist strike to the face. Slow.

Move the right foot forward, whilst raising the right hand to the side and pressing the thumb and finger tips together to form a collective striking surface.

Land in a right front stance and perform a downward striking eagle-hand attack to the middle level with the right hand. Fast.

Without pause drop the right hand down, turn the wrist so the finger and thumb tips face upward and snapping the hand back up perform an upward striking eagle-hand. Fast.

Without moving either hand position, perform a left front snap kick.

As the foot snaps back cross the right arm over the extended left arm and perform a simultaneous right outside block and left front punch.

Move the left foot back, and around to the left to face the rear, landing in a left front stance and perform a simultaneous right downward sweeping block to the rear, and with the body leaning slightly into it – a left elbow strike to the face.

Move the right foot forward and around in a small circular motion inside to out whilst opening both hands into one-finger spear-hand formations.

Land in a cat stance and perform a right chicken-head wrist block – the forefinger extended and the right elbow resting on the back of the left hand. Slow.

Perform a right chicken-head wrist sweeping block and a left vertical knife hand pressing block to the front.

Move the right foot forward followed by the left and thrust the right hand forward.

Land in another cat stance, perform a right one finger spear-hand thrust in a downward direction – the left hand in the same formation is held at the inside of the inside of the right elbow. Fast.

Without moving the legs perform a left one finger spear-hand thrust in the same direction – the right hand held at the inside of the left elbow. Fast.

Without pause perform a right one-finger spear hand thrust in the same direction – the left hand held at the inside of the right elbow. Fast.

Move the left foot around to the left on line with the right foot – turning to face 270 degrees to the left, swing both open hands across the body.

Land in a straddle stance and perform a left ridge-hand block to the side of the body – the right arm, also palm up, stopping in front of the body. Fast.

Without raising the height of the body or moving the arms, move the right foot to the left in front of the left foot.

Swing the left foot up in front of the body as you look to the front and pulling the right fist back to the hip perform a left vertical knife hand block to the front.

Stamp down into a straddle leg stance whilst pulling the left fist back to the hip with the elbow position outward, perform simultaneously a vertical spear-hand thrust to the front with the right hand. Fast.

Look 90 degrees to the right and swing both arms to the right side, performing a right hand block – the left arm also palm up stopping in front of the body. Fast.

Without raising the body or moving the arms, move the left foot to the right in front of the right foot.

Swing the right foot up in front of the body as you look to the front and pulling the right fist back to the hip perform a left vertical knife-hand block to the front.

Stamp down into a straddle leg stance whilst pulling the left fist back to the hip with the elbow pointing outward perform a vertical spear-hand thrust to the front with the right hand. Fast.

Move the right foot in and then forward whilst crossing the right arm – fist high – over the left arm.

Land in a right front stance and perform a right back fist strike bringing the right elbow to rest on top of the vertical left fist. The movements must be simultaneous. Slow.

Move the right foot back and around, pivoting on the left foot and cross the left fist under the right arm.

Land in a straddle leg stance and perform a left hammer fist strike to the middle level. Fast.

Keeping the left fist extended move the right foot forward.

Land in a right front stance and perform a right stepping punch. Fast.

Look 90 degrees to the left and move the left foot back and onto a line with the right foot, extending both arms out to the front of the body.

Land in a natural stance and bring both elbows up to the sides, the fists vertical and on line at chest height. Slow.

Bend forward at the waist and swinging both fists around to the rear perform a double hammer fist scissors strike behind you. Fast.

Without pause, straighten the body and bring the elbows and fists back to the previous position. Fast.

Turn 90 degrees to the left and move the left foot forward into a left front stance – without moving the arms – using a hip twist.

Move the right foot forward and cross both arms – open hands – high in front of the body.

Land in a cat stance and perform double knife hand downward sweeping blocks to the sides of the body. Slow.

Without moving the legs, bring both hands to the front of the body bending the wrists and extending the forefinger on each hand.